What to Favor
Looking to make your skin its best? Along with smart habits — like wearing sunscreen every day — check out what’s on your plate. From fighting free radicals to smoothing fine lines, some types of foods are packed with the good stuff for glowing skin. No need to obsess about a particular “superfood” or exotic ingredient. There are plenty of options in regular grocery stores. What matters most is your overall eating pattern. In a nutshell, most people need to eat more fruits and vegetables, cut down on sugar and salt, and choose whole foods over processed ones.
Flaxseeds
These tiny brown seeds are rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid found in plants. Omega-3s are fats that are good for you because they can reduce the harmful effects of UV radiation, smoking, and pollution. They can also lessen wrinkles in your skin and improve dry skin. Flaxseed oil, which is made from pressed flaxseeds, is known to make skin smoother and to appear less scaly. Other foods that are high in omega-3 fats are chia seeds, pumpkin seeds, salmon, albacore tuna, and sardines.
Kiwis
Did you know that kiwis have more vitamin C than oranges? Kiwis are helpful foods for skin health because vitamin C is a powerful antioxidant that help zaps free radicals in cells. Some studies show that vitamin C may protect skin against UV damage, help with the production of collagen, and make skin more hydrated. Eat kiwis when they’re fully ripe, as this is when they have the most antioxidants. Other good sources of vitamin C include blackcurrants, blueberries, citrus fruits, guava, red peppers, parsley, strawberries, and broccoli.
Avocados
They are good sources of vitamins C and E, which are two of the many antioxidants that help protect cells from damage. Avocados also contain lutein and zeaxanthin, which some early studies show may help improve skin tone. And avocados are rich in monounsaturated fat, which (like other fats and oils) helps your body absorb certain vitamins, including A, D, E, and K.
Green Tea
For smoother skin, try swapping a cup of coffee for green tea. Green tea is packed with polyphenols, a type of antioxidant found in tea leaves. Polyphenols help to lower the amount of sebum (oil) your body makes, and some evidence shows this makes green tea a good option to treat acne. Green tea also contains flavonoids, which help with DNA repair, and are even shown to help lessen fine lines. One study shows that you’ll get the most flavonoids from green tea if you steep it in cold water for a long time.
